Stretch

World's Greatest Stretch

A deep lunge with a rotation that hits the hip flexors, hamstrings, and torso in one flowing move - the name is only slightly an exaggeration. If you have ninety seconds before a workout or after waking, this is the one stretch to do.

IntermediateNo equipment~4 min

Demonstration

Hold

20s

Per side

×3

Best for

MorningPre-workout

How to do it

  1. 1

    From standing, step your right foot forward into a long lunge and place both hands on the floor inside the right foot.

  2. 2

    Let your left knee hover or rest down, feeling the left hip flexor lengthen.

  3. 3

    Drop your right elbow toward the instep for a breath, deepening the hip stretch.

  4. 4

    Rotate your right arm up toward the ceiling, following the hand with your eyes.

  5. 5

    Hold the twist for a couple of breaths, then place the hand down and rock your hips back, straightening the front leg to stretch the hamstring.

  6. 6

    Return to the lunge, step back to standing, and repeat on the left side.

Common mistakes

  • Letting the front knee cave inward during the lunge
  • Rotating from the arm only instead of the whole torso
  • Blowing through each position instead of pausing to breathe in it

Dad tips

  • Move slowly enough that each of the three positions gets a full breath.